Wednesday, February 3, 2016

Shilt Fish Tips

Happy to share mine; back in the day when I lived with my younger brother and training partner, it was basically oatmeal in the am and chicken breasts/salad for lunch and dinner. That was 15 pounds ago. No bread. Very easy b/c I paid the grocery bill and nothing else was in the house. Snacks were apples and mandarin orange slices without syrup from a can. Pretty exciting.

Currently, mine is extremely affected by 2 teenage girls and a thin wife who eats anything and remains that way. I am admittedly weak in regarding my ability to self select now. Generally I avoid any rice or bread at the dinner table. Still eat sandwiches with bread for lunch. English muffin with almond butter for breakfast.

3 months ago, I reviewed some USADA diet recommendations and got my wife on board. We have moved things around a bit, and the girls have relented. They kick the almond butter out; now we have two "peanut butters"...

Here is the highlights:
USDA Dietary Guidelines for Americans 2005

Focus on fruits. Eat a variety of fruits — fresh, frozen, canned or dried. For a two thousand calorie diet, you need two cups of fruit each day.

Eat more orange and dark green vegetables such as carrots, sweet potatoes, broccoli and dark leafy greens. Include beans and peas such as pinto beans, kidney beans, split peas and lentils.

Consume calcium–rich foods. Consume three cups of low–fat or fat–free milk (or an equivalent amount of low–fat yogurt and/or low–fat cheese) every day. If you do not or cannot consume milk, choose lactose–free milk products and/or calcium–fortified foods and beverages.

Make half of your grains whole. Eat at least three ounces of whole–grain cereals, breads, crackers, rice or pasta every day. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

Choose lean meats and poultry and then bake, broil, or grill them. Vary your protein choices with more fish, beans, peas, nuts and seeds.

Know the limits on fats, salt and sugars. Read the "Nutrition Facts" labels on foods. Look for foods that are low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt and/or added sugars.

Nothing very revealing, but good basic info. We have made changes based upon the above...lots of roasted carrots & asparagus in olive oil with salt & pepper or Spinach or broccoli in olive oil/garlic/salt & pepper. On meatless night, I do a salad with avocados, lettuce, pulled chicken, black beans, salsa, tomatoes, and tbsp of ranch dressing.

Our menu summary:

Mon tues wed thru fri sat sun

leftovers meatless fish chix fish chix meat

I'm not a big fish fan, so this took some work. I love sushi, but worried a bit about mercury levels in tuna b/c I can eat a lot of tuna sashimi.
So, I cross referenced a few available tables that included fish I will eat, that have a high level of EPA/DHA (good fat), low cholesterol and low mercury. We hit those on the fish nights.

Fish Species and Description Low Mercury DHA+EPA per 85 g (3 oz.) Cholesterol content (mg/100g food)
Crustaceans, crab, Alaska king, cooked, moist heat * 0.351
Crustaceans, shrimp, mixed species, cooked, moist heat * 0.268 195
Crustaceans, spiny lobster, mixed species, cooked, moist heat * 0.408
Fish, anchovy, European, raw * 1.232
Fish, anchovy, European, canned in oil, drained solids * 1.747
Fish, caviar, black and red, granular * 5.560
Fish, halibut, Greenland, cooked, dry heat 1.001
Fish, herring, Atlantic, cooked, dry heat * 1.712
Fish, herring, Atlantic, kippered 1.827
Fish, herring, Pacific, cooked, dry heat 1.806
Fish, roe, mixed species, cooked, dry heat 2.556
Fish, roe, mixed species, raw 1.994
sablefish, cooked, dry heat 1.519
sablefish, smoked 1.561
Smoked Chinook Salmon 23
salmon, Atlantic, farmed, cooked, dry heat * 1.825 59
Fish, salmon, Atlantic, wild, cooked, dry heat * 1.564 71
Fish, salmon, Chinook, cooked, dry heat * 1.476 85
Fish, salmon, coho, wild, cooked, dry heat * 0.999 55
Fish, salmon, pink, cooked, dry heat * 1.087 67
Fish, salmon, sockeye, cooked, dry heat * 0.900 87
Fish, shad, American, raw * 1.095
Fish, trout, rainbow, farmed, cooked, dry heat * 1.046 58
Fish, trout, rainbow, wild, cooked, dry heat * 2.046
Fish, tuna, fresh, bluefin, cooked, dry heat 0.981 38
Fish, tuna, white, canned in water, drained solids 0.840 42
Fish, whitefish, mixed species, cooked, dry heat 1.278
Mollusks, oyster, Pacific, cooked, moist heat * 0.733

The fish table above is a combo of those I eat and some for curiosity sake. I basically narrowed mine down to fresh and smoked salmon, with occasional tuna sashimi when out. We were able to find sablefish and this goes great with some limejuice and seasoning. Everyone else makes tuna tacos, I eat it plain.

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